When we think about building strength, sleep often gets overlooked. Yet, it's one of the most crucial elements for recovery, mental clarity, and overall well-being. Have you ever tried to put your mind to a consistent sleep routine, or do you simply collapse into bed whenever the day allows?

The first step is to embrace the concept that sleep is essential for building strength, especially as we grow older, and it needs to be coveted and treated like gold. Stop the skimp! Without proper sleep, our bodies miss the critical time required to recover, rebuild, and recharge. The effects are more than just feeling tired. Poor sleep can start a vicious cycle of fatigue, cravings, overeating, and sub-par workouts. Last weekend, for instance, I couldn't stop eating and was not prone to the best choices. I was constantly hungry, but what my body really needed was rest. Working out today was grueling! Sound familiar? If you feel trapped in a loop of exhaustion, unhealthy snacking, and sluggish gym sessions, the root cause could be a lack of quality sleep. Personally, I am looking forward to an early night and starting fresh tomorrow!

How to Get a Good Night's Sleep: Considerations

Recognize that the things we consume in the evening can help us drift off peacefully or keep us awake. Late-night caffeine, sugar, and alcohol can wreak havoc on your sleep cycle. Alcohol, for instance, might knock you out quickly, but as it leaves your system, it disturbs your natural sleep stages, often waking you up in the middle of the night and putting you at risk for tossing, turning, and rumination.

While regular physical activity promotes better sleep, overdoing it can have the opposite effect. Too much exercise can raise cortisol levels, leaving you wired instead of tired. Finding the right balance between effort and recovery is crucial for optimal rest.

Sleep deprivation also messes with your hunger hormones. When you're sleep-deprived, the hormone ghrelin spikes, driving cravings for high-calorie, sugary foods. You're also more likely to overeat, sabotaging your progress. This is why fatigue can be a diet killer—it lowers your resistance to comfort foods and clouds your decision-making around nutrition.

In our upcoming Fall Fitness Challenge, establishing a sustainable and healthy sleep routine will be a key focus. By joining us, you'll get tailored guidance to create a personalized bedtime schedule that fits your lifestyle, helping you build consistent habits for better sleep over time. Imagine waking up feeling refreshed, more energized, and empowered to make healthier choices throughout your day. You'll leap out of bed and start your mornings with clarity and focus, ready to take on your fitness and nutrition goals!

If you're curious to see how your sleep can impact your energy, fitness performance, and nutritional choices, hop aboard and experience the difference a good night's rest can make. We start on October 19th!

Sweet Dreams 🌜

Wednesday Whip It: Slumber Pudding

This low sugar chia seed pudding is packed with fiber and healthy fats to support good sleep without spiking blood sugar!

Ingredients:

• 3 tablespoons chia seeds

• 1/2 cup unsweetened almond milk (or your preferred milk alternative)

• 1/4 teaspoon vanilla extract

• 1/2 scoop vanilla protein powder (optional for added protein)

• A pinch of cinnamon

• Stevia or monk fruit sweetener to taste (optional)

Directions:

1. Mix the chia seeds, almond milk, and vanilla extract in a bowl or jar.

2. Stir in the protein powder if using, and a small pinch of cinnamon for added flavor.

3. Sweeten with stevia or monk fruit if desired. Mix well with a whisk to avoid clumping.

4. Refrigerate the mixture for at least 2 hours or overnight to allow the chia seeds to thicken.

5. Stir well before serving. Optional toppings: Sprinkle of cinnamon: Adds warmth and a calming aroma, which can be soothing before bed. Crushed nuts: A small amount of walnuts, almonds, or pecans would add crunch and healthy fats without too many carbs. Unsweetened shredded coconut: Provides a tropical twist with very little sugar. Cacao nibs: A small sprinkle adds a bit of crunch and chocolate flavor without added sugar. Berries: A small handful of blueberries or raspberries would add fiber and a subtle sweetness.

Nutritional Breakdown (per serving without optional toppings)

• Calories: ~180 kcal

• Protein: 12g (with protein powder)

• Carbohydrates: 8g

  • Fiber: 7g

  • Sugar: 1g (from almond milk)

• Fat: 9g

Wednesday at Empower 2024.10.02

Warm up
2 rnds
A.                                    B.
Step ups.                       Ring rows/ false grip
Kb RDL.                        Support hold

Then
Tabata air squats ( hold number quality reps) 
Mu floor progression

Tech
Wall balls
Box jumps
Deadlifts
MU

Wod
15 minute
Min 1: 20 wall balls 14/20#
Min 2: 15 box jumps 20/24”
Min 3: 10 deadlifts @55% 1rm
Min 4: max ring MU
Min 5: Rest

(In busy classes we will stagger by 1 minute)

Cool down